)Five Tips to Meditate:
1. Find a quiet place free from distraction
2. Sit with your limbs uncrossed and with a straight back, hands in your lap (I prefer to lie down, however, you may find that you will fall asleep or can’t concentrate)
3. Simply breathe at regular speed but breathe deeply and relax
4. Close your eyes and think of a beautiful scene from the natural world
5. Take a simple phrase and repeat it continuously in time with your breathing (I do not do this, I rather focus on my breathing)
Doing Yoga or another aerobic kind of exercise before meditating helps your body to settle down. Breathing exercises at the beginning of meditation help your mind to settle down. Inhale to the count of 4, hold it to the count of 4, exhale to the count of 4, hold that to the count of 4. Repeat this sequence 5 to 10 times. It will help to calm your mind.
Use scents to assist in your meditation. If you use the same type of incense every time you meditate – you’ll find that after a short while you will begin go into a meditative state when smelling that scent. Nag Champa is an often used incense for meditation.
Meditation is gaining attention as a potential way to maintain well-being and good health.
It can calm your mind, relax your body, and soothe your spirit.
In addition, it's inexpensive and its risks are minimal.
Anyone can meditate, regardless of religious or cultural background.
Start with 5-minute meditation sessions once or twice a day and work up to 20 minutes each time.
If you're meditating and your attention wanders, slowly return to the object, sensation or movement you're focusing on.
Make meditation part of your life.
Many people prefer to start and end their day with a period of meditation, while others prefer to take meditation breaks during the day. Experiment and find out what works best for you.
Meditation is considered as one of the best way to reduce stress, lower your blood pressure and increase longevity, while there are several ways to use meditation as a relaxation method, self-hypnosis gives you the additional benefit of at least a temporary behavior modification tool, contrary to what you might imagine self-hypnosis is a very simple procedure that you can learn very quickly an only requires a few days of practice to master, this is what you do in a few easy steps:
Select a comfortable position like seating, lying down, etc, away from all distractions for at least 10 minutes.
Close your eyes and concentrate on relaxing your entire body from one end to the other.
Start at your feet, feel your toes and feet relaxing, keep repeating rhythmically to yourself the word Relax – Relax as a mantra as you feel a warm tingling sensation in each muscle in your body, whatever happens just relax, anything you do is a plus, we are not looking for perfection, each time you do this it gets better and easier. Feel your feet totally relaxed keep your thoughts in relaxing the part of the body you’re working on experience the calming down effect of letting down of all tension.
Travel up to your legs concentrating in your principal muscles, your ankles, your calves, your knees, your thigh, hamstrings, torso, abdominals, your chest, back, hands, arms, head and face. Feel the pleasure as each part of your body is reed of tension undergo the transformation from tightness to looseness.
When you reach your chest pay particular attention toward your breading, make sure to do a deep breeding, inhaling and exhaling to a totally relaxing pace let go of all tensions feel the tightness disappearing from your back and shoulders, come into contact with the feeling of relaxation in each part of your body as your travel through it, include your face muscles, your neck, follow a sequence to include the entire body.
After covering all your main body parts independently go around your body a second time now at a faster pace while concentrating in larger portions of your body feeling your entire feet and legs completely relaxed feel the gentle warmth traveling your entire body, keep your though in this sensation, you are still repeating to yourself to relax, as you approach your chess area go through a breading cycle.
Once you accomplish a state of deep relaxation where your thoughts are away from your usual routine and into your body you may select to give yourself a suggestion at this point you are in a very susceptible state, you may repeat to yourself: I will come out of my self-hypnotic state full of energy ready to do my project X with enthusiasm, or you may say to yourself: whenever I experience anger I will feel love and trust for myself or others and I will react with compassion. I will have a strong desire to forgive myself and others. Repeat these or other suggestions several times during your hypnotic condition do not attempt to make multiple suggestions in the same session.
Try it now, do it today, you will see instant results; just don’t expect miracles only improvements. Develop a routine to meditate once to twice a day, remember the more you do it the easier it becomes, in a few weeks you will be able to relax under the worst types of conditions and very quickly. Meditation as part of a strategy to take care of your emotional health and well-being can add decades to your life and will greatly improve your ability to relax and concentrate, additionally, self-hypnosis in particular will take advantage of the power of suggestion in practically any area of your life where you can use a little help.
